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RAW Chocolate Sorbet


  • 1 cup raw agave syrup
  • 2 cups cold water
  • 3/4 cup organic cocoa powder or raw cacao powder
  • 1/2 teaspoon vanilla extract
  • 1 Tablespoon raw, virgin coconut oil, warmed

Blend the maple or raw agave syrup with 1 cup of the water in a blender or Vita-Mix. Add the remaining water, the cocoa powder, coconut oil and the vanilla extract and blend. Freeze in an ice cream maker according to the manufacturer’s directions.

This intense non-dairy chocolate dessert tastes so decadent, and yet it is so easy to make.

Moroccan Chick Pea soup


  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 sticks celery
  • 2 teaspoons ground cumin
  • 600 ml vegetable stock, hot
  • 400 g chopped tomatoes
  • 400 g chickpeas (ready cooked)
  • 1 teaspoon garlic
  • 1/2 lemon
  • 1 bunch coriander

Heat the oil. Fry the onion and celery for 10 minutes until softened. Add the cumin and fry for one minute. Increase the heat and add the stock, tomatoes and chickpeas, plus a decent sized helping of black pepper. Simmer for 8 minutes. Squeeze the lemon juice into the mix and cook for another 2 minutes. Chop the coriander and add. Serve with flatbread. (optional)

Roasted Sweet Potato Soup with Curried Apples


  • 2 1/2 pounds sweet potatoes (3 or 4)
  • 2 Tablespoons olive oil
  • 1 medium onion, halved and sliced
  • Coarse salt and ground black pepper
  • 1 red bell pepper, ribs and seeds removed, thinly sliced
  • 2 jalapeno peppers, ribs and seeds removed, thinly sliced
  • 3 garlic cloves, coarsely chopped
  • 1/2 cup dry sherry (optional)
  • 4 cups vegetable broth, homemade or canned
  • 2 teaspoons white wine vinegar
  • 1 teaspoon honey (or other organic alternative sweetener)
  • 1/4 teaspoon curry powder
  • 1 small tart apple (4 ounces) peeled, cored, and diced
  • 1/4 cup plain yogurt
  • 2 Tablespoons chopped mint, for garnish

Preheat oven to 400 degrees. Place sweet potatoes on a baking sheet and roast for 1 hour, turning once, or until potatoes are very soft. When cool enough to handle, scoop cooked potato out of the skins. Discard skins. Meanwhile, in a 5-quart Dutch oven or large soup pot, heat oil over medium. Add onion, season with salt and pepper, and cook, stirring occasionally, until soft and caramelized, about 20 minutes. Add bell pepper, jalapenos, and garlic; cook for 5 minutes. Add sherry (if using), sweet potato, and broth; stir to combine.

Bring to a boil, reduce to a simmer, and cook for 20 minutes, until flavors have blended. Working in batches, puree soup in a blender. Combine batches in a clean pot. The soup should be thick. (If you prefer a thinner soup, add water or a little more broth.) Taste and adjust seasoning.

In a small saucepan over medium heat, bring vinegar, honey, and curry powder to a boil. Add apple; stir for 1 minute and remove from heat. To serve, ladle the soup into warm bowls, add a spoonful of apples, a spoonful of yogurt, and a sprinkle of mint.

Stuffed Butternut Squash

Stuffed Butternut Squash


  • 4 medium–small butternut squashes (about 1 pound each)
  • 3/4 cup raw wild rice, rinsed
  • 1 Tablespoon light olive oil
  • 1 heaping cup chopped red onion
  • 1 clove garlic, minced
  • 2 1/2 cups firmly packed torn whole wheat bread
  • 1 Tablespoon sesame seeds
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon dried thyme
  • 1 teaspoon sea salt, or to taste
  • 1 cup fresh orange juice

Preheat the oven to 375 degrees. Halve the squash and scoop out seeds and fibers. Place them cut side up in shallow baking dishes and cover tightly with covers or more foil. Bake for 40 to 50 minutes, or until easily pierced with a knife but still firm. In the meantime, bring 2 cups of water to a boil in a saucepan. Stir in the wild rice, reduce to a simmer, then cover and cook until the water is absorbed, about 40 minutes.

Heat the oil in a skillet. Add the onion and garlic and saute until golden. In a mixing bowl, combine the cooked wild rice with the sautèed onion and the remaining ingredients. When the squashes are cool enough to handle, scoop out the pulp, leaving firm shells about 1/2 inch thick. Chop the pulp and stir it into the rice mixture.

Stuff the squashes, place in foil–lined baking dishes, and cover. Before serving, place the squashes in a preheated 350 degree oven. Bake for 15 to 20 minutes, or just until well heated through.

Salmon Rosemary Burgers

Salmon Rosemary Burgers


  • 2 1/2 pounds king salmon fillet, skinned and de-boned
  • 1/2 cup minced red onion
  • 1 Tablespoon Dijon mustard
  • 2 teaspoons prepared horseradish
  • 2 eggs, lightly beaten
  • 1 Tablespoon minced fresh rosemary
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 Tablespoons olive oil

Prepare the salmon by cutting into strips, cutting the strips crosswise, and chopping the fish until well minced. Be sure to remove any remaining bones. In a large bowl, mix the minced salmon with bread crumbs, red onion, Dijon mustard, horseradish, and eggs. Season with rosemary, salt, and pepper. Chill at least 30 minutes in the refrigerator. Preheat an outdoor grill for medium-high heat. Form the salmon mixture into 8 burger patties. Lightly coat each patty with olive oil. Place salmon patties on the grill, and cook 4 or 5 minutes on each side

Homemade Nut Butter


  • 2 cups raw nuts (soaked in water overnight)
  • 3/4 cup coconut oil
  • 2 tablespoons raw honey
  • 1 teaspoon sea salt

Place nuts and sea salt in food processor and grind to a fine powder. Add honey and coconut oil and process until "butter" becomes smooth. It will be somewhat liquid but will harden when chilled. Store in an airtight container in the refrigerator. Serve at room temperature.

Rosemary-Garlic Shrimp Skewers


  • 1 T fresh lemon juice
  • 2 tsp olive oil
  • ¼ tsp sea salt
  • 1/8 tsp freshly ground black pepper
  • 1 tsp grated lemon zest
  • 2 T minced fresh rosemary
  • 3 garlic cloves, minced
  • 16 jumbo shrimp (about 1 lb peeled and deveined)
  • Lemon wedges (optional)

Soak 4 bamboo skewers in water while preparing the ingredients. In a medium bowl, combine the lemon juice, oil, salt, pepper, lemon zest, rosemary, and garlic. Add the shrimp and toss to coat, then cover and refrigerate for 15 minutes. Place 4 shrimp on each skewer. Heat grill pan over medium high heat or prepare the grill. Arrange the skewers on the pan or grill and cook until pink, about 2 minutes on each side. Remove from heat and serve immediately or keep warm. Serve with lemon wedges if desired. Serves 4.

Heart-Healthy Chocolate Oatmeal Cookies


  • 1 ½ c evaporated cane sugar
  • ½ c unsweetened cocoa powder
  • ½ c fat-free milk
  • ¼ c butter, softened
  • ¼ c pureed prunes, unsweetened baby food prunes, or coconut oil
  • 2 tsp. vanilla
  • 1 ¾ c gluten free flour
  • 2 ½ tsp. baking powder
  • ¼ tsp. sea salt
  • 1 ½ c uncooked steel cut oats (NOT quick cook)


  1. Preheat oven 350 degrees F. Cream brown sugar, cocoa powder, butter, milk, prunes, and vanilla.
  2. In another bowl, sift together flour, baking powder and salt.
  3. Beat into butter mixture
  4. Stir in oats.
  5. Drop by teaspoonfuls onto un-greased baking sheets. (Should have about 60 cookies)
  6. Bake for 7-9 minutes or until set in the center

15 Minute Halibut Salad

The sage adds extra flavor to this light, quick and easy halibut salad. If you like the flavor of fresh sage, you will love this salad.

Prep and Cook Time: 15 minutes 15 Minute Halibut Salad
  • 4 - 6oz halibut steaks or fillets
  • 1/2 lb mixed salad greens
  • 1 cup chicken or vegetable broth
  • 4 medium cloves garlic, pressed
  • 3 TBS fresh chopped sage
  • 1/4 cup + 1 TBS fresh lemon juice
  • *optional 3 TBS extra virgin olive oil
  • salt, cracked black pepper to taste


  1. Rinse and dry lettuce by using salad spinner if possible. Place lettuce mixture on 4 plates.
  2. Rub halibut with 1 TBS lemon juice and season with a little salt and pepper.
  3. Heat broth and add halibut; cover and cook for 6 minutes.
  4. Remove fish from pan and place on salad greens.
  5. Discard extra broth or use for soup. In same pan add garlic, sage and ¼ cup lemon juice to hot pan and heat for about ½ a minute.
  6. Turn off heat and add olive oil. If using olive oil, it's best to use 3 TBS. Drizzle over salads and season with salt and cracked black pepper.

    Serves 4

Haas, E. M.  & Levin, B. (2006). Staying healthy with nutrition: The complete guide to diet
 and nutritional medicine (21st century ed.). California: Celestial Arts.

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